Pan-Seared Salmon with Kale and Apple Salad

This dish may look fancy, but it's easy enough to be a weeknight main course. The salmon cooks in a skillet in less than 10 minutes while the flavors in the crunchy kale salad meld. Add a whole-wheat roll and dinner is ready.

Oven-Baked Salmon

This salmon dinner couldn't be simpler. Season the fish with with salt and pepper, and then pop it in the oven to bake to perfection in 15 minutes. An easy-to-make parsley and almond salsa goes on top.

Chicken Divan

Update this dish while still keeping all classic elements: crisp broccoli, juicy chicken and a tasty Parmesan sauce. Food Network Kitchen used a mixture of low-fat evaporated milk, broth and sherry for a creamy, rich-tasting sauce.

Orecchiette with Broccoli Rabe Pesto

If you're craving pesto-laced pasta, give Anne Burrell's veggie-rich version a try. To cut down on oil, she adds ricotta cheese to the sauce, then blends in bitter broccoli rabe, toasted walnuts and a bit of Parmesan cheese.

Sirloin with Teriyaki Broth

Make broth with a few richly flavored ingredients that tastes like it has simmered for hours: oyster sauce, teriyaki sauce, fresh ginger and brown sugar. Simmer vegetables in the broth, then serve with thinly sliced grilled sirloin.

French Three-Onion Soup

Food Network Kitchen took the best part of this classic soup — all the sweet caramelized onions — and left behind all the fat. Steam onions to get the caramelization started, then sprinkle with a little grated Gruyere just before serving.

Whole-Wheat Spinach Mac 'n' Cheese with Broiled Tomatoes

Thanks to whole-wheat pasta shells and the addition of pumpkin puree, this macaroni and cheese dish has more fiber than the traditional version. And the dish has lots of built-in produce: Toss spinach in with the noodles, and serve broiled tomatoes and a handful of grapes on the side.

Apple-Honey Drumsticks

Enjoy these drumsticks with their zesty-sweet sauce at little more than 300 calories per pair. Bonus: Drumsticks are one of the least expensive parts of the chicken, so this recipe is as friendly to your wallet as it is your waistline.

Spicy Kale and Corn Stuffed Chicken Breasts

Superfood kale and sweet corn create a duo rich in vitamin A. The pepper jack cheese adds tons of spice while binding the stuffing for the chicken. If spicy's not your thing, try Monterey Jack or Havarti cheese instead for creamy without the heat.

Black Rice Risotto

Black rice has the same antioxidants as blueberries. The grain is loaded with anthocyanin, the antioxidant responsible for the inky blue color of blueberries and acai, and it has a toasted nutty flavor — some even say it smells like freshly baked bread.

Weeknight Two-Bean Chili

Rich with flavor, this vegetarian chili tastes like it's been simmering for hours. But thanks to canned beans and tomatoes, it's ready to hit the dinner table in 30 minutes. Serve with brown rice for added fiber.

Creamy Lemon-Pepper Orzo with Grilled Chicken

If you love risotto but want something quicker, this simple orzo takes half the time. Rich cheese and cream are swapped with tangy Greek yogurt and goat cheese for equally satisfying creaminess. Sweet green peas and fragrant fresh tarragon and basil scream spring, though this dish is a year-round classic.

Middle Eastern-Style Chicken, Veggies and Rice

This one-dish meal is packed with flavor, and as easy as it is healthy. Rotisserie chicken, microwavable brown rice and pre-trimmed beans make this meal a cinch to prepare in less than 30 minutes. The bold spice blend and toasted nuts bring warm Moroccan flavor that'll make this dish memorable.

Ribbony Shrimp and Pasta Scampi

Medium-size shrimp are the perfect size for a twirl of spaghetti shot through with ribbons of squash. Have vegetarians at the table? Omit the shrimp, double the tomatoes and serve with a spoonful of part-skim ricotta cheese on top.

Homemade Frozen Chicken Fingers

Store-bought chicken fingers are often loaded with all kinds of can't-prounce ingredients. Stock your freezer with this homemade version instead — your kids will love them, but don't be surprised if they're a grownup favorite too.

Steak and Tabbouleh Salad

Steak can be part of a healthy diet but portion control is key. Instead of a plate-sized hunk of beef, enjoy strips of marinated sirloin atop veggies and whole grains for a perfectly well-balanced meal.

Three-Bean and Beef Chili

Ellie uses extra-lean ground beef to slim down this hearty chili, but you'd never notice anything missing, thanks to a flavorful three-bean combo (black beans, kidney and pinto) and the addition of a smoky chipotle chile.

Whole-Wheat Fettuccine with Zucchini Ribbons

A combination of zucchini and yellow summer squash, cut into thin ribbons, makes this pasta as colorful as it is vegetable-packed. Whole-wheat pasta adds more fiber to the mix. The finishing touches: Parmesan and fresh herbs.

Bean-Kale Burgers with Sweet Potato Wedges

A step up from the typical veggie burger, this meatless main is prepared with mashed pinto beans and kale and then stacked on a whole-wheat English muffin with lettuce, tomato and onion. Fries are a must, of course — in this case, delicious sweet potato wedges. The healthy dessert: peaches in yogurt.

Cheesy Meatloaf with Green Quinoa

Call it a healthier take on comfort food. The meatloaves are made with a mix of super-lean ground beef and turkey and are topped with tomatoes and cheese. On the side are garlicky spinach quinoa and juicy wedges of watermelon.

Marinated Flank Steak with Blue Cheese Sauce

At only 310 calories, this dinner proves that steak can be part of a sensible diet. Drizzle each piece with an easy blue cheese and buttermilk sauce and serve with grilled red onion and leaves of radicchio.

Pork Tenderloin with Corn Panzanella Salad and Yogurt with Mango

A lean cut of pork tenderloin alongside hearty panzanella creates a satisfying yet healthy weeknight dish. Try the pork with a refreshing side of mango-yogurt sauce (using low-fat yogurt will help to trim fat intake even more).

Whole-Grain, Bean and Turkey Cassoulet

This casserole is super-flavorful, thanks to the turkey kielbasa, and packed with fiber, at 15 grams per serving (more than half the suggested daily intake!). Leftovers can be frozen for up to 1 month.

Grits with Bacon and Beans

For a hearty yet healthy dinner with minimal prep work, try creamy grits over bell peppers, onions, collard greens and black-eyed peas. Using skim milk to prepare the grits will cut back on excess calories and fat.

Grilled Chipotle Pork Tacos with Red Slaw and Brown Sugar Pineapple

Combine the best of both worlds, savory and sweet, by serving succulent grilled pork tacos with chunks of pineapple. The sweetness of the fruit will perfectly complement the heat from the chipotle chile powder in the pork rub.

Whole-Grain Greek Meatloaf

This Mediterranean-inspired meatloaf uses spices and a toasted onion paste to add tons of flavor. And it's high in fiber, thanks to the bulgur-wheat kernels that have been parboiled, dried and cracked.

Steak Frites with Herb Mustard

Indulge your craving for this classic combination of beef and potatoes with this lightened-up version. The oven-baked fries will save significant calories, and a lean cut of flank steak, with excess fat trimmed away, will deliver a healthy dose of protein.

My Big Fat Greek Burgers

Ellie's burger is far from the hockey puck variety that claims to be healthy. A spinach-and-feta-cheese stuffing makes this burger juicy and satisfying, especially when topped with a lemon-and-dill yogurt sauce.

Chicken with Mango Barbecue Sauce

Skip processed store-bought condiments that are loaded with sugar in favor of Ellie's homemade mango barbecue sauce. When pureeing the sauce in your blender, add in two or three jalapenos, depending on how much heat you like.